8 simple ways to reduce inflammation and prevent cancer and heart disease

Chronic inflammation often goes unnoticed but can silently damage your heart, weaken your immunity, and raise cancer risk. Healthy habits are key to keeping it under control.(Image: Canva)

The fever or swelling you experience when you are unwell is your body using inflammation as a natural way to heal. In most cases, this response is helpful. However, if your body continues to react long after the illness or injury has passed, it could be a sign of long-term, or chronic, inflammation — which often doesn’t present with obvious symptoms.

When inflammation persists for too long, it stops helping and starts harming healthy cells in the body. Dr Udgeath Dhir, Senior Director of Cardiothoracic Vascular Surgery at Fortis Memorial Research Institute, Gurgaon, explains: “Long-term (chronic) inflammation often has no clear symptoms. However, it can damage DNA and weaken the immune system, which may support the growth of cancer cells.”

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He adds that individuals with chronic infections or inflammatory diseases such as hepatitis, ulcerative colitis, or certain stomach infections have a higher risk of developing liver, colon, or stomach cancers.“It can also affect the heart’s ability to pump effectively, especially after a heart attack. By the time symptoms appear, significant damage may have already occurred.”

While cancer and heart disease may seem unrelated, both are linked to chronic inflammation. “Unhealthy habits such as smoking, poor diet, stress, and lack of exercise worsen both conditions. Some cancer treatments can also negatively affect heart function,” says Dr Dhir.

Both conditions involve the same chemicals in the body that keep the immune system in an overactive state. Understanding this connection can empower you to take preventative action. “Even small lifestyle changes can help reduce chronic inflammation, protect your heart, lower your risk of cancer, and improve overall health,” he advises.

Dr. Dhir suggests 8 simple ways to cool inflammation:

• Eat better: Include fruits, veggies, whole grains, nuts,and fatty fish in your diet.Cut back on junk food and sugar.

• Move a little every day: Even a 30-minute brisk walk can lower inflammation and boost your heart.

• Quit smoking: It’s one of the top triggers of inflammation and disease.

• Keep your weight in check: Extra fat fuels inflammation. Small lifestyle changes can make a big difference.

• Stress less: Practice yoga, deep breathing exercises, or take a short walk. A calm mind helps a calm body.

• Drink in moderation: Consuming excessive alcohol increases inflammation.

• Visit your doctor: Regular check-ups can catch issues before they get serious.

• Avoid polluted air: Try to stay indoors on smoggy days. Wear a mask if needed.